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[QUOTE=IK9;1459314823]You went from 135 straight up to 200?
I personalyl wouldn't do that.. you have to prime your body to move heavy ass weight.. make smaller jumps..
If I am aiming for 200 lb bench.. I'd do liek 185-190 for 2 reps.. the 1st one paused then 2nd rep touch and go explosive[/QUOTE]
I would agree, I never make jumps of more than 40-50lbs on most lifts, especially bench. Get 175-185 up for a few, 200 will feel a LOT easier properly warmed up.
You guys are probably right. I have just been doing a single warm-up set on every exercise after front squats for the sake of saving time(really quite the long process to do a non-abbreviated warmup on squats, bench AND deadlift), but I shouldn't shortchange my progress by not devoting at least another w/u set to the bench. Hey, at least this is a good problem to have...getting strong enough to where just 135 isn't sufficient to prepare!
8/27/16:
161.0 lbs.
Front Squats:
95 x 5
135 x 5
185 x 3
235 x 6, 6, 6
Bench Press:
135 x 5
160 x 3
185 x 6, 6, 6
Machine High Rows:
225 x 6, 6
220 x 7
Lat Pulldowns:
195 x 8, 8, 8
Underhand Grip Pulldowns:
180 x 8, 8, 8
Standing Calf Raises: *paused*
295 x 10, 10, 10
Cable Triceps Pushdowns:
70 x 10, 10, 10
Hanging Leg Raises:
BW x 15, 14
Decline DB Situps:
35 x 15, 16
Good stuffz. First test on Tuesday.
On bench this past week for example before doing 235x4x4 I did
45 x 15
95 x 12
135 x 8
185 x 5
215 x 2
[QUOTE=Blazed;1459567253]On bench this past week for example before doing 235x4x4 I did
45 x 15
95 x 12
135 x 8
185 x 5
215 x 2[/QUOTE]
This.
[QUOTE=Blazed;1459567253]On bench this past week for example before doing 235x4x4 I did
45 x 15
95 x 12
135 x 8
185 x 5
215 x 2[/QUOTE]
How long are you resting between the sets, Paul? I know you do a full body sort of thing as well. May do a 135 set then start jumping to a weight that is the median. Like 170-175 or so in that particular instance. I do a full body barbell complex prior to beginning training so I do feel at least relatively warm going into the bench press.
8/28/16:
161.2 lbs.
Deadlifts:
135 x 5
225 x 5
275 x 3
325 x 1
350 x 4
355 x 4, 4
Standing DB Overhead Press:
20s x 10
50s x 9, 9, 8
Leg Press:
5 45s + 35/side x 8
5 45s + 40/side x 8
6 45s/side x 8
Machine High Row:
185 x 10, 10
180 x 10
Neutral Grip Pulldowns:
175 x 10, 10, 10
Seated Preacher Curls:
22.5/side x 10, 10, 10
Nunez DB Skullcrushers:
25s x 10, 10, 9.8
Seated Leg Curls:
130 x 12
145 x 8
Second set with 355 shown below.
[youtube]g339mbfrXao[/youtube]
Deads are really starting to feel good. Loving training.
dude that's some strong deadlifting.. nice work!
[QUOTE=IK9;1459783613]dude that's some strong deadlifting.. nice work![/QUOTE]
thanks mane. Cannot complain. Getting super excited to see where it's going.
8/30/16:
161.0 lbs.
Front Squats:
95 x 5
135 x 5
185 x 3
240 x 4
245 x 4 ,4 4
Bench Press:
135 x 5
165 x 3
195 x 4
190 x 4, 4, 4
Incline Bench Press:
155 x 4, 4
150 x 4
Machine Low Row:
255 x 5, 5, 5
Supinating DB Curls:
40s x 9, 8, 8
Cable Triceps Pushdowns:
75 x 9, 8, 8
Seated Calf Raises: *paused*
3 45s + 40 x 8, 8, 8
Hanging Leg Raises:
BW x 15, 15
Decline DB Situps:
40 x 13, 13
REALLY had the fire today. Was getting probably too amped for my own good before those sets of front squats and bench. Well, with a new mesocycle of training upon me, I feel that it is time. Enter the back squat! Will more than likely be in tomorrow morning. Would have liked to have a day or two off between mesocycles, but choosing to push my work back into the week due to me likely going to Nashville this weekend to spend time with my family. Just setting it up to where I will be lifting Wednesday and Friday for the rest of this week, then getting a session in on Saturday-Monday, and resuming the normal schedule with a session that Tuesday morning. Lifting consistently obviously but my training schedule has been all over the place with all of the curveballs that life has been throwing!
Sucks about having to make those calorie cuts dude, but that's just part of the game sometimes sadly. On another note, just saw that vid on IG of your squats. After a long layoff and being at 161, those are strong as hell. Wouldn't be surprised to see you fare well at the 165's considering your squat/DL strength. The bench progress you're showing in this log is moving right along nice as well 👌🏻
Keep up the good work dude. Once the meet is done, are you planning on letting your body weight drift up higher into the 170/180's?
[QUOTE=LoganBrown;1460118663]Sucks about having to make those calorie cuts dude, but that's just part of the game sometimes sadly. On another note, just saw that vid on IG of your squats. After a long layoff and being at 161, those are strong as hell. Wouldn't be surprised to see you fare well at the 165's considering your squat/DL strength. The bench progress you're showing in this log is moving right along nice as well ����
Keep up the good work dude. Once the meet is done, are you planning on letting your body weight drift up higher into the 170/180's?[/QUOTE]
I'm no stranger to those cuts, haha. if i can have enough discipline to diet down, i can have the discipline to not balloon up immediately after. But thanks, man. i was super pleased with them as well. i am so pleased with how my non-bench lifts are coming along ahaha. But yes, I absolutely will allow my weight to drift upward, as i believe that would probably be best for me for long term progress, given that i'm still pretty young and everything, and, let's be honest, i'm kinda small as hell. Having the meet there has just given the extra motivation to not get super sloppy so early in my offseason. i'll probably let my weight drift upward as high as 185 or so in the future. but nothing is set in stone. even though i'm like 7-8 lbs. up from stage weight, i'd be lying if i were to say that i don't get pretty hungry most days at the moment. Calorie drop kinda brought out the prep feelings that i was recovering from. and i am ultimately interested in returning to normal 100%, even though i am like 80% right now
8/31/16:
161.2 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
300 x 5
310 x 5
305 x 5, 5
Bench Press:
135 x 5
160 x 5
185 x 5, 5, 5, 5
Deadlift:
275 x 3
340 x 4
330 x 4
320 x 6
315 x 5, 1
Standing BB Overhead Press: *paused*
95 x 8, 8
90 x 8
Machine Low Rows:
230 x 8, 8
225 x 8
DB Hammer Curls:
40s x 10, 10, 10 *alternated*
Standing Cable Overhead Triceps Extensions:
45 x 10
50 x 10
45 x 10
Good session, but I was just absolutely beat after the squats and bench, and it showed on my deadlifts today, unfortunately :( Was very much pleased with the back squat since I have not done them in almost half a year now.
Set with 310 on the back squat
[youtube]kT54xglQhRQ[/youtube]
Damn.. your incline barbell bench, squat, AND deadlift are all stronger than mine and you weigh like 25 lbs less than me AND you're natty... I need to step my game up lmaooo
Very nice job! You killing this offseason so farrrrr
[QUOTE=IK9;1460247173]Damn.. your incline barbell bench, squat, AND deadlift are all stronger than mine and you weigh like 25 lbs less than me AND you're natty... I need to step my game up lmaooo
Very nice job! You killing this offseason so farrrrr[/QUOTE]
natty...OR AM I? ;)
i think that it's mostly a product of the frequency on those lifts/our frames/training styles more than anything else...just like a golf swing. gotta practice it to become efficient.
9/2/16:
162.4 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
Front Squats:
215 x 6, 5
205 x 7, 7
Bench Press:
135 x 5
155 x 3
175 x 8
170 x 8, 7.9
Machine High Rows:
210 x 8, 8, 8
Lat Pulldowns:
155 x 12, 12, 11
Underhand Grip Pulldowns:
145 x 13, 12, 12
Standing Calf Raises: *paused*
255 x 14, 14, 14
Cable Triceps Pushdowns:
55 x 15, 15, 14
Hanging Leg Raises:
BW x 15, 15
Decline DB Situps:
40 x 14, 13
So I was extremely eager to get in the gym and kill some back squats this morning, but had some serious DOMS yesterday/this morning. Thought nothing of it and whilst I was outside of the gym this morning, warming up/stretching and waiting for it to open up, I was doing some BW squats and I felt something in my right inner thigh feel SERIOUSLY tight. Went in, thought nothing of it, went all the way up to 275 and hit it for a triple, but the tightness was getting excruciatingly painful. Thought about it, and instead of going ahead and going through with the sets that I had planned for the day, I switched it over to front squats (since the back squats seemed to be what elicited the pain), and tried to get some work in despite some discomfort. I don't think it's anything serious, but rather just a byproduct of the back squats. I think that it's my adductor that is the culprit. Hopefully it blows over by the next scheduled squat session, and I really hope that it doesn't affect my deadlifts.
Loooooosen them thighs up brah!
[QUOTE=IK9;1460430603]Loooooosen them thighs up brah![/QUOTE]
dem back squats peppered my angus more than I thought they would. Srsly str8 wreckt the day after.
9/3/16:
161.8 lbs.
Deadlifts:
135 x 5
225 x 5
275 x 3
320 x 8, 6
295 x 10
Standing DB Overhead Presses:
20s x 10
40s x 13, 12, 12
Leg Press:
5 45s/side x 12
5 45s + 10/side x 12, 12
High Cable Rows:
135 x 14, 14, 14
Neutral Grip Pulldowns:
130 x 13, 12
110 x 17
Seated Cambered Bar Curls:
12.5/side x 16, 17, 15
Nunez DB Skullcrushers:
15s x 16, 15, 15
Seated Leg Curls:
90 x 15, 13
GOOD. killed this session. Was lifting alongside my gf and brother in a YMCA in Nashville. Probably was a bit too eager on increasing the deadlift weights because I missed my rep target of 8 on the second set. Ah well. They had the exact same leg press that I have at my school gym, so that made determining the weight to use very easy. Inner thigh is feeling betterish so I am a happy camper. Good session.
9/6/16:
162.6 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
300 x 6, 6, 6, 6
Bench Press:
135 x 5
160 x 3
185 x 6, 6
180 x 6, 6
Incline Bench Press:
135 x 8
130 x 8
125 x 9
Machine Low Rows:
220 x 8, 8, 9
Supinating DB Curls:
35s x 12, 12, 12
Cable Triceps Pushdowns:
60 x 12, 13, 13
Seated Calf Raises: *paused*
3 45s + 15 x 12, 12, 12
Hanging Leg Raises:
BW x 15, 15
Decline DB Situps:
40 x 15, 14
Squats were feeling great. Inner thigh gave me no problems whatsoever.
[QUOTE=TGreggors;1460956893]9/6/16:
162.6 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
300 x 6, 6, 6, 6
Bench Press:
135 x 5
160 x 3
185 x 6, 6
180 x 6, 6
Incline Bench Press:
135 x 8
130 x 8
125 x 9
Machine Low Rows:
220 x 8, 8, 9
Supinating DB Curls:
35s x 12, 12, 12
Cable Triceps Pushdowns:
60 x 12, 13, 13
Seated Calf Raises: *paused*
3 45s + 15 x 12, 12, 12
Hanging Leg Raises:
BW x 15, 15
Decline DB Situps:
40 x 15, 14
Squats were feeling great. Inner thigh gave me no problems whatsoever.[/QUOTE]
Super impressive squat numbers!! Lb for Lb you blow me away!
[QUOTE=Blazed;1460957823]Super impressive squat numbers!! Lb for Lb you blow me away![/QUOTE]
This.
Thanks guys. Making me feel happy about my strength for once, haha. Squats have always been my one hat trick! Like Inna said recently, we all have our strengths. You both out-muscle me by a ton.
Second working set from this morning:
[youtube]P4ba33pIJZU[/youtube]
Not sure if you've mentioned this before, but do you have any sports background dude? A trend I usually notice is people with a background in sports usually have good leg strength and your numbers are pretty crazy for your BW. For me personally I grew up playing football and I feel that really helped influence my leg strength by quite a bit
Oh yeah btw man, you wouldn't happen to know an Andrew Holztrager would you? I know he's a fitness model that goes to UT as well. If so, that would be insane. Lol he swam in HS with my cousin and knew her really well
[QUOTE=LoganBrown;1461113603]A trend I usually notice is people with a background in sports usually have good leg strength and your numbers are pretty crazy for your BW.[/QUOTE]
Can attest to this. I've never been an athlete and my leg strength has always been a weak point.. whereas for everyone I know who has an athletic background, the squats and to some extent deads come easy. Not saying it's necessarily causative, but an interesting observation.
And agreed on the comments on your squatting. Those are big lb for lb squat numbers to throw around in training. Form is also looking [I]really[/I] smooth.
I wish my mom let me play sports in school lmaooo
[QUOTE=LoganBrown;1461113603]Not sure if you've mentioned this before, but do you have any sports background dude? A trend I usually notice is people with a background in sports usually have good leg strength and your numbers are pretty crazy for your BW. For me personally I grew up playing football and I feel that really helped influence my leg strength by quite a bit
Oh yeah btw man, you wouldn't happen to know an Andrew Holztrager would you? I know he's a fitness model that goes to UT as well. If so, that would be insane. Lol he swam in HS with my cousin and knew her really well[/QUOTE]
Eh, a bit of a sports background, but not sure how much it has helped me out. I tried soccer, basketball, baseball and golf growing up, but none of those stuck at all. I wrestled at the age of 12 or so for a year, and played football for two seasons, but I was AWFUL at both. My true sport passion developed right before I turned 13, when I became a long distance runner. Ran cross country/long distance track for just about six years. I was pretty good, but not incredible. PRs were a 5:12 mile and an 18:53 5K. Took like three years of a PE/weightlifting class in high school. but man, I was a BSer. Pretty much just skipped the squats/deads/cleans and presses whenever I could, and just benched/curled. But even that was a stretch. Just sat down in the corner and talked for the most part during that time. regrets. lol
but YES! actually know Andrew pretty well. And we're pretty decent friends. He lived at my same apartment complex in Knoxville for a year, and we were both prepping at the same time. We had a couple of late night cardio sessions together at the apartment, and I saw him at the school gym a few times/week. Cool dude. Absolute freak as well
[QUOTE=DJaRiHardstyle;1461182793]Can attest to this. I've never been an athlete and my leg strength has always been a weak point.. whereas for everyone I know who has an athletic background, the squats and to some extent deads come easy. Not saying it's necessarily causative, but an interesting observation.
And agreed on the comments on your squatting. Those are big lb for lb squat numbers to throw around in training. Form is also looking [I]really[/I] smooth.[/QUOTE]
Definitely doesn't hurt, though. Those with an athletic background tend to be more interested in function in their respective sports, and thus spend a lot more time doing exercises that develop lower body strength/power. I know that many football players have STRONG lower bodies. As do wrestlers.
Thanks dude. Kinda was worried about depth while I was hitting those but I think I'm in the clear. Just gotta keep the form smooth so I stay injury-free!
[QUOTE=IK9;1461241343]I wish my mom let me play sports in school lmaooo[/QUOTE]
Dang man, such a dynamic is kinda foreign to me. Parents pretty much forced me to get involved in SOMETHING. I hated football, basketball, golf, soccer and baseball, but my parents made me at least stick them out for a bit. I still have no/little interest in any of those. Would have just played a ton of halo if it were my choice probably LOL
9/8/16:
161.8 lbs.
Squats:
45 x 10
135 x 5
225 x 5
275 x 3
320 x 4, 4
315 x 4, 4
Bench Press:
135 x 5
165 x 5
190 x 5, 5, 5, 5
Deadlifts:
275 x 3
340 x 4, 4
330 x 4
320 x 5
Standing BB Overhead Press: *paused*
105 x 6, 6, 6
Machine Low Rows:
240 x 6, 6
235 x 7
DB Hammer Curls:
45s x 8, 8 *alternated*
40s x 8 *simultaneous*
Standing Cable Overhead Triceps Extensions:
55 x 8
50 x 8, 8
Happy with the squats and bench. I think that my deadlift strength is being affected by my back squats, though! Back squats seem to leave me more fatigued than front squats do.
Bench strength is going up brah!
yeah, i notice the same thing with myself.. if i squat heavy.. i feel like i can't deadlift heavy and vice versa
[url]https://www.youtube.com/watch?v=SrjbqpuU9qQ[/url]
Alberto & Omarisuf's video on how to grow quads ^